Eventually you’ll become a masters runner, or not be a runner at all. Our physio Neil Harris looks at how to stay injury free as you get older.
Running a personal record in a race is a popular running goal, but there are plenty of other targets to keep you motivated to run all year-long. Here are some goals to set your sights on.
Running 5K doesn’t mean the same thing for everyone, so it’s difficult to say what a good run time is. For some people a good run time is that they finished the 5K at all, whereas other more experienced runners may be itching to beat their previous personal best.
No matter how focused we are on a task or how committed to a schedule, we all go through periods when we need a break – both mentally and physically. This is the same for runners. This can happen after completing a big race that you've been working towards for months as it can be tough to stay motivated once you've reached your goal.
It is always difficult, especially as a beginner runner, to know what pace you should be running at. So for now, don’t worry about your speed, if you are still able to converse you are running at your right speed!
Running for a long period of time puts pressure on your body to produce energy to keep you going and keep your performance up. When you go for a short run (less than an hour) most of your energy comes from stored muscle glycogen. So how do I refuel when running?
Proper hydration for running is essential to avoid causing injury and to improve performance, but often runners are unsure if they should consume a sports drink or just plain water?
Some days we need a little more of a push out the door than others, so just like your running programme, you should also have a plan to maintain your motivation to run. Here are some helpful tips to get you going.
Side stitches can be very painful and are frequent in those new to running as new runners tend to breath quickly and shallow.
Whether you are a new or experienced runner, it is normal to breathe harder than usual. However, breathlessness and discomfort should not be part of running.
Prioritise. Ask yourself one question – if you are not running then what are you doing instead… Watching T.V., meeting friends, in the pub, at work??Surely you can take 30 minutes out of your day to fit a wee run in.
Whether you are a beginner or a serious runner, after a long run you are likely to feel some aches and tenderness in your muscles. While this is normal, if the pain is persistent it shouldn't always be disregarded completely as avoiding the pain can lead to a more serious injury. So when is it ok to run through the pain?
Many runners, especially those new to running, often get so excited about their running that they do too much, too fast, too soon. This often results in common overuse running injuries.
First things first – You are not alone. Fear of running in public or feeling self-conscious while exercising prevents a lot of people from even beginning a running routine. You may be worried that you’ll look slow, silly, too fat, and too old to other runners or people on the street.Like anything else, the first time is usually the hardest, so don’t be concerned about what others think!
Companies now spend millions on scientific studies that will enable them to develop clothes that help us go faster, stronger, and longer than ever before. One such example is that of the minimalist shoe.
We’re now heading straight into winter and the rain is coming full force. The last thing you want is for all your recent physical activity to be undone because of a little water, so here are some tips for running safely in the rain.
The VHI Women’s Mini Marathon has grown to be the biggest all-women’s event of its kind in the world. With over 40,000 women taking part each year, it is inevitable that there will be a few injuries. Although there are first aid points dotted along the route, it’s always better to take preventative action when it comes to exercise, so here are a few things you can do to help prevent any injuries.
There is more to running in winter than simply plucking up the motivation to do so. Here, you can find a number of steps that will help make running in winter safer, easier, and more comfortable.
With the Dublin City Marathon fast approaching, all runners who are now in-training should be aware of some of the potential injuries that can occur during your preparations so that you can avoid them from occurring before or during the big race day.
In the coming weeks we are going to be sharing a series of blogs which will discuss exercise, namely running during the Winter months. In this series, we will guide you through what you need to know and provide you with tips to keep you active over the cold period. Chartered Physiotherapy, Rob Hanley is the guest writer for these blogs. Rob who works in our clinic in Dooradoyle, Limerick, is a keen sportsman and runner who has recently completed the Waterford and Cork marathons amongst numerous other sporting activities, so he has an excellent understanding of what is required during running.